30 min HIIT & Core Workout

Crunched fore time? Need to workout at home? Don’t have much equipment to work with? Don’t know what to do? Don’t make those excuses! Use this quick and effective cardio and core workout- and do it anywhere!

 

The workout includes 2 portions of tabata + core (and a push up finisher!)
For the tabatas:

Each tabata includes 4 exercises to be done in intervals of 20 seconds of work, 10 seconds of rest. If you do tabata right you will NEED those 10 seconds of rest, so workout hard! Each tabata (set of 4 exercises) is to be done 4 times and then take a 90 second rest before beginning your next tabata!

For the core:

Each exercise is to be done twice- just twice!

For the push up finisher:

Choose any form of push up and do reps until failure. But be sure to keep good form! Proper form > extra reps 😉 I challenge you to choose push ups that you haven’t historically been good at- get stronger today!

*note: as with any exercise program, make sure you consult a doctor before beginning. All exercises seen here can be done with modifications- if you need some please ask me! You can find me on instagram at commit_fit_carly and ask away there!

And please for my sanity make sure you know how to keep proper form!

Follow this link to get your sweat on!

 

12 Days of Workouts, Day 11

Today is actually fairly… simple 😉 As most of these moves have been done in previous workouts, actually all we have done in previous workouts in some form

Full body 

HIIT- 45 seconds on, 20 seconds off: 3 rounds and done!

  • Power lunge
  • High knees
  • Sumo squat pulse
  • Side shuffle
  • Burpees
  • Inchworm to rolling side plank
  • Switch lunge
  • Freestyle!

What are you waiting for?! Get to work!

12 Days of Workouts, Day 10

Get ready for some…. core & balance!

10 exercises, 10 reps each, AMRAP 30 minutes

  1. X-plank
  2. Single leg v-up
  3. Plank step through
  4. ½ Turkish get up
  5. Panther crawl
  6. Squat thrusters
  7. Crab crunch
  8. Plank inchworm
  9. Flamingo
  10. Plank hold with leg lifts

Exercises:

A1,2,3 & C1,2,3: plank step through (showing both sides)

B1,2: panther crawl

D1,2: squat thrusters

E1,2,3: 1/2 turkish get up

F1,2: crab crunch

G1,2,3: plank inchworm

H1,2: flamingo

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Exercise tips:

Plank step through- if your goal is to step the right foot through, your first action needs to be with your left foot. If you don’t bring the outside foot up and out, it does not leave a gap for your other leg to step through, and then the move will be awkward and incomplete

Panther crawl- is kind of hard to show in pictures, but basically you start in a plank position. You then move your right hand forward and your right leg as if you are crawling like an animal- as you move your knee needs to hover over the floor, don’t forget this!

Squat thrusters- starting in a plank position, you either step one or thrust both feet forward towards your hands and then look up as if you were at the bottom of a squat (because you are). Think of replacing your hands with your feet

1/2 turkish get up- make sure your right hand is in the air and your right knee is bent. The goal is to target that hand up towards the ceiling as you sit up. PLEASE use your outstretched left arm to help you get up- this is not cheating, it is doing it correctly!

Crab crunch- starting on all fours BUT facing the ceiling, you lift your right hand to left foot in a crunching motion and then switch

Plank inchworm- in a straight arm plank position, the only thing moving will be your arms moving forward. Think of inching your fingers/hands forward slowly and one-by-one

Flamingo- the best balance move of the day! balancing on one foot, bend over reaching towards your toes, and as you stand you bring your hands towards the ceiling and bring the leg that was balancing behind you (hovering) up with a bent knee

12 Days of Workouts, Day 9

It’s December 20th, so today we will play off of that 😉

20 exercises, at 20 reps each. See how fast (with good form!) you can get through all 20 exercises!

Go through it once and you’re done, or work yourself harder and go through again!

Workout:

  1. Vertical or tuck jumps
  2. Push ups
  3. Narrow to wide squats
  4. Mountain climber switch
  5. Tricep dips
  6. Straight leg side sit up-R
  7. Straight leg side sit up-L
  8. Shoulder push ups
  9. Front kicks each
  10. Squat to leg abduction (count the squats, 20 squats, 10 abduction each leg)
  11. Elbow plank walk
  12. Plank jacks
  13. Childs pose push up
  14. Curtsy lunge-R
  15. Curtsy lunge-L
  16. Standing mountain climber each
  17. Speed skaters each
  18. Walking plank
  19. Rolling side plank each
  20. Burpees

Exercises: 

  • A1&2: Mountain climber switch
  • B1&2: straight leg side sit up
  • C1,2,3,&4: elbow plank walk
  • D1,2,3,&4: child’s pose push up
  • E1,2,3,&4: rolling side plank

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Exercise tips:

  • The goal is to challenge yourself, so we are thinking speed here, but more importantly  we are thinking safety and good form!
  • Straight leg side sit up- feel free to use your outstretched arm (the one that is in contact with the ground) for assistance
  • Elbow plank walk- simply begin in an elbow plank, place right hand on the ground (picture C2), then place your left hand on the ground (picture C3), then return back to an elbow plank by placing your right elbow on the ground (picture C4)
  • Child’s pose push up- as you are pushing up from the bottom of the push up, you also aim to push backwards as if you were going to do a child’s pose. The catch your knees never touch the ground, so you hover the whole time and squeeze your abs!
  • Rolling side plank- simply go from straight arm plank, open to right side plank, back to middle plank, open to left side plank

12 Days of Workouts, Day 8

Day 8:

Squat reps to failure

Push up reps to failure

Quick burpee reps to failure (burpee no push up)

then:

AMRAP 20 MINUTES

  • 50 total wacky jacks (25 each side)
  • Wall sit with 100 total front jabs (50 each hand)
  • Plank with 50 shoulder taps (25 each hand)
  • 25 lunge pulse each leg
  • Low push up hold to failure

Exercises:

  • Wacky jacks: look like a standing oblique crunch in fast time. You take your right knee up and out to the side at the same time you are bringing your right elbow down to meet the knee. You then hop and switch to the other side- it truly looks wacky
  • Wall sit with front jabs: hold a wall sit and pretend you are jabbing or hitting someone in front of you, do 100 of thouse
  • Plank shoulder taps- in a plank position, lift one hand at a time and tap the opposite shoulder- 25 each hand
  • Lunge pulse- hold yourself at the bottom of the lunge and pulse up and down 25 times each leg. These are the same concept at a squat pulse which has been done in previous days
  • Low push up hold to failure- hold the bottom of the push up and hold until you can’t anymore

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From left to right: wacky jacks pictures 1&2, low push up hold picture 3

 

12 Days of Workouts, Day 6

Today’s workout will show you how you can use some at home furniture pieces to add to your workout 🙂

Lower body HIIT

30 seconds work, 10 seconds rest

  • Sumo squat
  • Inchworm
  • Side step ups- right
  • Side step ups- left

 

  • Narrow to wide squat
  • Plank with leg lift
  • Box jumps or step ups

 

  • Seat squats
  • Lateral hops on one foot- right
  • Lateral hops on one foot- left
  • Alternating step back lunges

 

  • Split squat- right
  • Split squat- left
  • Pulse squat

Exercises:

  • A1&2: side step ups
  • B1,2&3: step ups
  • C1&2: seat squats
  • D1&2: split squat

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P.S. sorry for the poor quality of these pictures, I worked with what I had 😉

Exercise tips:

  • For all lower body moves, make sure your knee stays behind your toes!
  • Seat squats- the goal is to lower yourself controlled, as soon as your butt touches the surface you explode up to standing by squeezing your glutes
  • Split squat- are a huge balance test! Beware 😉
  • Step ups are seen in B1,2,&3 but as noted in the workout, you can make these box jumps where you jump up onto the surface and jump or step down!
  • Pulse squat- when you hit the bottom of the squat, stay there, and pulse up and down for the whole 30 seconds. It feels like you are doing a squat hold, except your bottom is bouncing up and down slightly. Keep your pulses to 1-2 inches only!

12 Days of Workouts, Day 5

One & Done- 500 reps 🙂

  1. 25 jumping jacks
  2. 25 squats
  3. 25 high knees each
  4. 25 side lunges each
  5. 25 speed skaters each
  6. 25 lateral tuck jumps
  7. 25 calf raises each direction (toes forward, toes in, toes out)
  8. 25 quick burpee (burpee no push up)
  9. 25 push ups
  10. 25 mountain climbers each
  11. 25 tricep dips
  12. 25 grasshoppers
  13. 25 glute bridges
  14. 25 glute bridge march each leg
  15. 25 V-ups
  16. 25 crunches
  17. 25 leg drops
  18. 25 spiderman plank each
  19. 25 side plank hip dips-right
  20. 25 side plank hip dips-left

Exercises:

A: squats

B: side lunges

C1&2: speed skaters

D1&2: tricep dips

E1&2: glute bridge march

F1,2,3&4: grasshoppers

G1&2: leg drops

H1&2: v-ups

i1,2,3&4: modified v-ups

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Exercise tips:

Some moves are from previous workouts (push ups, mountain climbers, etc.) go back and look if needed!

Side lunges- think of sitting to the side and back. This gets you into the side lunge position while also keeping your knees behind your toes

Lateral tuck jumps- tuck jumps while hopping over an imaginary line. Modification: step up and over an invisible line instead of jumping

Tricep dips- can also be done on an elevated surface. Make sure your finger tips point toward your toes instead of pointing behind you. Bend at the elbow, not at the shoulder

Grasshoppers- think “plank, tuck, plank, jack”

Spiderman plank- look back at day 3 🙂

12 Days of Workouts, Day 4

AMRAP 30 minutes:

  • 1 tuck jump
  • 2 wall walks
  • 3 inchworm to plank jack
  • 4 froggers
  • 5 burpees
  • 6 jump lunge each
  • 7 diamond push ups
  • 8 lateral hop squats
  • 9 mountain climber each
  • 10 shuffle touch total

 

Exercises:

A: tuck jumps

B1,2,3,&4: inchworm to plank jacks

C1,2,&3: froggers

D1&2: lateral hop squats (not pictured the squat)

E1,2,&3: Burpees 😉

F1&2: Shuffle touch

12-days_day4

Exercise tips:

Not pictured: Wall walks, diamond push ups, jump lunge, & mountain climbers

Wall walks- please google how to do these, I did not have a place to demo these, since my only available “wall” space was the door seen behind me here 🙂

Diamond push ups- place your hands with your finger tips pointed towards each other (normal push ups your fingers face forward). Your fingers do not have to touch, start with your hands far apart and as you get stronger move them in closer and closer until you can actually touch your fingers (the inside of your fingers will look like a diamond at this point)

Jump lunges- are alternating lunges with a jump in between if you can

Inchworm- take your time on the bend over and walk out, you will feel your hamstrings stretch here and then your abs will be contracting to keep you steady on the rest of the walk out

Froggers & tuck jumps- be careful on the landing, keep your knees safe (not locked out), and keep the knees behind the toes when necessary

12 Days of Workouts, Day 1

It’s snowing, it’s too cold, it’s too early, I’m busy this time of year, it’s to dark to get up for the gym, I don’t feel good, I just don’t want to drive, I don’t have enough time.

Common excuses used this time of year, something about the winter is just less, motivating. BUT you can do anything from the comfort of your own home right? You don’t even need that much space!

So here it is, Day 1 of The 12 Days of Workouts.

All bodyweight exercises, all 30 minutes long (except for Day 12) and all easy to do, with easy to follow pictures!

DAY 1

See how many reps of the folowing 3 exercises you can do in a row, with good form. When you start to lose form, slow down or perform half reps- stop there. Use this as a baseline to compare at the end 🙂

  • Squat reps to failure
  • Push up reps to failure
  • Elbow plank hold to failure, for time

HIIT: 20 seconds on, 10 seconds off:

Round 1: 3X through

  • Jumping jacks
  • Push ups
  • Mountain climbers

Rest 60 seconds

Round 2: 3X through

  • High knees
  • Tricep dips
  • Plank jacks

Rest 60 seconds

Round 3: 3X through

  • Vertical jumps
  • Shoulder push ups
  • Side plank hip dips –EACH!

Rest 60 seconds

Round 4: 3X through

  • Front kicks
  • Small shoulder circles
  • Plank with glute raises

DONE!

Exercises Part 1:

  • A1&2- Jumping Jacks
  • B1&2-Push ups
  • C1&2- Mountain climbers
  • D1&2- Tricep dips
  • E1&2- Plank jacks
  • F1&2- Plank with glute raises

12days_day1

Exercises Part 2:

  • G1&2: Shoulder push ups
  • H1&2: Side plank hip dips
  • H3&4: Modified side plank hip dips
  • i1&2: vertical jumps
  • J1,2,&3: Alternating front kicks
  • K: small shoulder circles

12days_day1-1

Exercise tips:

  • In any plank position, focus on squeezing the abs tight. Think of squeezing your belly button to your spine. Also think of pinching a penny in your butt checks (Serious!) this helps keep your hips down and in alignment with the rest of your body. Your back side should look like a straight line while planking, even in plank jacks or mountain climbers!
  • During squats, focus on squeezing your glutes on the upward motion to stand. Keep your knees behind your toes when in the down position, and your heels always in contact with the floor. Think of squatting over a port-a-potty- you have to sit back far enough and down far enough to go 😉
  • Moves like tricep dips and push ups can be done on elevated surfaces such as a chair, bedside, couch, etc. Doing tricep dips with your hands elevated makes it harder, doing push ups with your hands elevated makes it easier
  • Exercises like jumping jacks, high knees, vertical jumps can be done in a stepping format instead of jumping to protect injured knees
  • Small shoulder circles should be just that- SMALL! Keeping the up and parallel to the floor the whole time, while also making tiny circles will burn
  • If you have weights, feel free to use them where it is possible to make it harder!